Q: I had a bad experience at a show, and now I’m terrified to go back. How do I rebuild confidence?

A: Recovering from a negative experience requires patience and a graduated approach. Your brain has learned ‘shows equal danger,’ and you need to carefully teach it otherwise. Pushing too hard too fast can reinforce the fear; going too slowly can let it become entrenched. Finding the right balance is key.

Start by addressing any legitimate issues. If your horse was anxious, work with your trainer to understand why and implement solutions. If you fell, ensure any physical injuries are healed and consider whether equipment or fitness contributed. If eliminated due to a training gap, work on that specific skill. Taking concrete steps to prevent recurrence builds genuine confidence.

Then, gradually reintroduce show environments. Your first step might simply be to go to a showground and walk around without competing. Next, perhaps warm up, but don’t enter a class. Then enter a very low-stakes class, maybe even hors concours where your result doesn’t count. Each successful experience proves to your brain that shows don’t always end badly.

Visualisation can also help tremendously. Regularly visualise yourself successfully navigating the situation that went wrong. See yourself riding confidently, making good decisions, and completing your class successfully. Your brain can’t fully distinguish between vivid visualisation and actual experience, so positive mental rehearsal helps overwrite the negative memory.

Consider working with a sports psychologist if the fear is significantly impacting your riding. There’s no shame in getting professional help and elite athletes routinely work with mental skills coaches. Techniques like cognitive behavioural therapy can be remarkably effective for performance anxiety rooted in specific incidents.